13 Fri -- Strength, Coronado Dunes
Ran to Sunset Part for warmup.... Then ran about 20 minutes of dunes by time not distance.. so different groups ran different distances... jog back to school.

14-15 Sat Sun - I left it up to each runner how many miles to run this weekend. Monday was a high-quality day that required a couple of easier days. However I think some of our team didn't run easy enough on Tuesday and Wednesday. Thursday was harder for some than meant to be so by Friday many of our team were a bit tired, and the dunes weren't exactly a walk-in-the park.
That said we're in the most intense part of the season's training. It's tough for runners who didn't participate in our summer training group or who didn't train on their own this summer, but, as I've said all-along... Cross Country championships are won during the summer, not in the fall.
This weekend if you're burned-out a bit, take a day off or an easy day plus an easy run. If you're fine, one day should be recovery (Sat) and one day, a longer run.

Sunday, September 8, 2013

Tuesday Sept 3 ...ran to Pomona Park via 5th-Glorietta Blvd- Pomona Ave, dynamics done at Pomona Park.
The
quality part of the workout was 6 x 170 meter fast hill reps from
sidewalk along Pomona to 8th street. Recovery was walk/jog back down.
Cool down was an easy 2 mile run back the same way we came out.
Distance, including reps, WU, cooldown.. around 5 miles.

Wednesday Sept 4
Recovery Run... 4-7 miles depending on level

Thursday Sept 5..
Went to Morley... Ran 1st 2 miles of league course as warm-up. Ran last
mile of league course at race pace. Ran 4 x CIF hill. First two steep
way, last two other way. After a water break we ran 5 downhill grassy
fast strides. Finished with core. Distance about 5 miles

Friday Sept 6 ... Recovery Run 5-7 miles

Saturday Sept 7 ... Special Endurance 1
Ran 2.5 miles to Tidelands Park.
When
we arrived at the park our normal grassy workout area was filled with
hundreds of cars. Seems there was a car show going on. Anyway I found an
alternate 150 meters grassy course with my trusty GPS which we ran 5
times basically all-out barefoot.
A 1.5 mile easy run back to the school covered nearly 5 miles for the day including dynamic warmup.